What is the difference between red and green lentils

Lentils, along with peas and beans, have been an important part of the human diet since ancient times. Its seeds are rich in useful components, nutritious and at the same time quickly cooked. The plant has many species that vary in appearance, composition and texture. Each of them has its own taste and useful qualities.

What are lentils

Lentils are a legume plant that is considered a common crop. It has a number of interesting flavor characteristics and health benefits. Due to their high protein, vitamin and micronutrient content, lentils have become an essential nutritional part of the diet of healthy and balanced diet devotees.

Due to its useful composition, the crop has been considered medicinal since ancient times. Its seeds were used to treat the gastrointestinal tract and nervous system. Thick decoctions were drunk as a remedy for constipation, infusions were used to treat smallpox.

Types of lentils

Lentil beans differ in size, color, shape and structure. Most often the seeds are classified by types: classic and specific. The first type includes green and red varieties. Among the specific types are black, and brown beans.

Green

The plant is quite unpretentious in the process of cultivation, compared to other varieties. The seeds are large and have a flattened shape, so the green species is often also called "plate". The color varies in the green range - from light olive to a dark marsh color. It is the green varieties that contain more protein.

Red

The crop has been actively distributed in Asian countries. The beans are small in size and pale red in color. The hue is so light that the species is often called pink. The seeds have no shell, so they cook faster than other varieties. Red lentils are rich in protein, vitamins A and B, and other beneficial micronutrients our bodies need.

Black

The most expensive, yet popular variety. Smooth and glossy black small seeds in their appearance similar to black caviar, so this species is also called "Beluga". The protein content is about 30%. The peculiarity of the composition is the presence of an antioxidant, thanks to which the beans are colored dark.

Brown

The species is widespread throughout the world. All varieties of this species are unpretentious to climatic conditions, so they grow in countries with different territorial locations. The most popular brown variety is Pardina. The seeds are characterized by a mottled color with a large variation in shades. The beans are quite dense and resilient, so they are mainly used in the preparation of soups and crumbly porridges. Pardina is also ideal for canning. However, this Spanish variety needs to be pre-cooked in water before cooking.

Yellow

The variety is considered to be intermediate between the classic and the specific varieties. It is essentially the same as green lentils, only without the shell. Compared with the green variety, yellow has a less pronounced taste. Mexican varieties with large seeds and a distinct nutty flavor are particularly popular. This variety is widespread in Asian and European countries, as well as in America. Yellow beans have the least amount of protein of all the other varieties.

Useful properties of the plant

Adherents of a healthy balanced diet supplement their usual diet with legumes. This is due to the large amount of plant protein - about 30%. This percentage of protein is found in meat and dairy products. Therefore, leguminous seeds, including lentils, may well replace meat. In addition, the plants do not accumulate all kinds of toxins and pesticides, being a clean and easy alternative to animal products.

1. In addition to protein, lentils are full of useful trace elements that the body needs for metabolic processes: folic acid, manganese, phosphorus, potassium, vitamins and other elements.
2. Due to the ratio of protein, trace elements and fiber, the glycemic index of lentils ranges from 20 to 40. This value suggests that lentils can be included in their diet even for people with diabetes. Also the harmonious composition promotes metabolism acceleration, which is especially important for weight loss.
3. Folic acid and vitamin B contribute to the normalization of the central nervous system and kidneys, and improve skin condition.
4. The fiber in lentils improves digestion, eliminates toxins and maintains normal blood sugar levels.
5. Regular consumption reduces the risk of heart disease. The magnesium in the legume crop helps repair heart muscle. It also normalizes blood circulation. Antioxidants help prevent atherosclerotic diseases.
6. According to studies, eating legume crops on a regular basis is a prevention of some cancers. This useful property lentils got because of the combination in the composition of vegetable lectins and different types of plant protein. These substances have high potential to prevent the development of cancer cells.
7. Lentil seeds are also rich in iron, an important component of hemoglobin, which is involved in the transport of oxygen. Everyone's body must have an adequate supply of iron to support muscles during vigorous physical activity. The human immune system also needs iron to maintain a barrier against various viruses.
8. Lentils contain lysine, a substance involved in the production of serotonin, the well-known hormone of joy.

Other useful trace elements help to normalize blood composition, improve metabolism and support immunity.

Lentils also contain phytoestrogens. These special plant compounds reduce the risks of cancer and ease the restructuring of the female body during menopause. The highest amounts of phytoestrogens are present in green and brown lentils.

Benefits for men and women

The rich beneficial composition of lentils makes an invaluable contribution to the health of the female body:

1. Promotes rejuvenation at the cellular level.
2. Stabilizes the menstrual cycle.
3. Smoothes the pronounced symptoms of PMS.
4. Relieves the condition with heavy bleeding.
5. Promotes conception, normalizing blood flow in the pelvic and genital areas.
6. Relieves the symptoms of menopause.
7. Helps to delay menopause.
8. Supports the body during lactation.

From all these positive manifestations are women's health, and the wellbeing of the body as a whole.

Also, when lentils are eaten regularly, they support men's health:

1. Fills with energy after heavy physical exertion and active workouts.
2. Frees the body from all kinds of toxins, thereby maintaining the functioning of the liver.
3. Normalizes the work of the hormones - promotes the production of testosterone.
4. Improves the composition and quality of sperm.
5. Supports potency in adulthood.

Harm and contraindications

Despite the impressive and multifaceted health benefits, lentils have a number of contraindications:

1. Kidney disease. Lentil seeds contain a significant proportion of protein. Prolonged daily consumption can lead to disruption of the epithelium of the kidney tubules and the formation of oxalate compounds, and then to urolithiasis.
2. Meteorism. During digestion, proteins are broken down by enzymes in the intestines. Constant consumption can cause bloating. It is important to observe moderation, so that lentils bring only benefits.

What is the difference between green and red lentils?

Obviously, green and red lentils differ in color, shape and size. Green seeds are noticeably larger than red seeds and have a more flattened shape. Differences in chemical composition affect the flavor characteristics, cooking time, and texture of one kind or another.

Green seeds have a shell, so they retain more flavor and aroma when cooking. This species is characterized by a rich spicy flavor and pleasant taste. Thanks to the resilient shell, green lentils retain their shape perfectly when processed at high temperatures. The core has a creamy texture. Garnish from green seeds is dense and crumbly.

Red varieties do not have a shell, so they cook much faster than other varieties. However, if you increase the cooking time, the seeds change their texture. Cooked red lentils resemble a delicate purée and are often used as the basis for vegan cutlets and pâtés. The flavor characteristics of the red kind have similarities to the peas many are accustomed to, with a slight peppery twist.

Which lentils are healthier: red or green

All lentils have a positive effect on the metabolic processes of the body, the nervous and cardiovascular system, as well as male and female health. The different types of legumes differ not only in appearance. Green and red varieties have their own chemical composition, respectively, and useful actions.

1. The green kind contains more potassium, phosphorus, iron, involved in the metabolic processes of our body. The presence of the shell indicates the presence in the composition of fiber, important for the effective absorption of all the accompanying useful trace elements.
2. Green lentils are the record-breaker among other species in terms of vegetable protein content. For this ingredient it is especially valued by athletes, vegans, vegetarians and other nutritionists.
3. The high phosphorus content of the green variety ensures cell growth, strong bones, and proper muscle function. Phosphorus is also involved in many of the assimilation processes of the accompanying beneficial trace elements.

Red lentils are the only variety high in beta-carotene and vitamin B1, which support skin health and vision function. Red lentils also have the highest amounts of iron and potassium. Potassium helps normalize blood pressure, reduce the risk of stroke, and increase the speed of nerve impulse transmission. Iron improves protein metabolism and speeds up metabolism.

Culinary Applications

Not long ago, lentils were a unique and expensive product. Now there are many kinds of these nutritious vegetable seeds at an affordable price. When choosing one or another kind, it is important to know the peculiarities of cooking this product.

Green lentils are immature seeds, so the dense shell retains its outer shape, while the core acquires a light creamy texture. Because green seeds do not boil, they are most often used in salads, crumbled porridge, and other dishes. The flavor of green lentils is rich and spicy. Soak the seeds for a few hours before cooking to soften the hard shell. Cooking time after soaking is about 1 hour.

Red lentils do not have a shell, so they boil quickly. To get a strong side dish, it is enough to boil the red seeds for 10-15 minutes. Pre-soaking is not required since there is no tough shell. The flavor characteristics of red lentils are lighter than those of the green kind.

Cooking any lentils requires special attention to spices. It is important to keep in mind that the flavor of the seeds on their own already has a spicy and even peppery undertone. To balance such flavors, it is better to choose aromatic greens as a seasoning: cilantro, parsley or dill.

Which lentils are best for weight loss?

Lentils of any kind have a significant amount of protein and a small amount of fat. This ratio endows these seeds with dietary properties. In addition, the composition contains fiber, which stimulates digestion and activates metabolic processes to speed up the metabolism. All these processes and contribute to the successful competent weight loss. The high content of useful trace elements supports the entire body during the accompanying physical activity. And the ability not to accumulate toxins and harmful substances helps to maintain a "clean" diet for better results.

When actively losing weight and cleansing the body, lentils can completely replace meat dishes. A lot of studies say that vegetable protein takes much less energy to digest compared to animal meat. Also, legumes have practically no fat, while meat has a noticeable share of not the most useful fat. Scientists have proven that vegetable fat is absorbed in a higher percentage than animal fat, so there is a longer feeling of fullness without feeling heavy.

When substituting animal protein for legumes, it is important to keep the intake rate in mind. The daily quota for lentils should be 50-100 grams. This quantity is sufficient to provide the necessary protein and nutrients. You should switch to vegetable protein gradually. Too frequent and excessive consumption of lentils can also have a negative effect on health. Therefore, in order to benefit only from this product, it is enough to eat it 2-3 times a week.

Which lentils are better for soup

Green lentils are traditionally used to make soups. The seeds of this species are covered with a dense shell, which does not allow the grain to boil. The rich spicy flavor goes well with other vegetables and herbs in the first course.

But for soups with a creamy texture, the red variety is better suited. The seeds of this variety are quickly cooked, turning into a pulp. This peculiarity allows you to get a more homogeneous consistency of the finished dish.

What's the best type of lentils for a side dish?

Any kind is suitable for cooking a side dish, it is important only to take into account the peculiarities of cooking red and green lentils.

The green kind should be soaked in clean, cold water for several hours before cooking. After that, the seeds should be cooked for an hour over medium heat. This method of cooking allows you to get a crumbly side dish with a dense shell and a soft core.

Red lentils do not need to be pre-soaked, as this species has no hard shell. Red seeds cook quickly, so you can only get a crumbly side dish if it is cooked quickly. As a rule of thumb, 10-15 minutes is enough time for the seeds to cook without losing their firmness.

Recipes with red lentils

Turkish red lentil soup

This dish is a delicious and healthy alternative to soups with meat broth. This recipe is made according to the rules of balanced diet, so one portion is equal to a full lunch.

The number of ingredients is calculated for 4 servings.

For cooking you will need:

• red lentils - 300 gr;
• water - 1,5 l;
• flour - 1 tbsp;
• olive oil - 3 tablespoons;
• onions - 1 pc;
• Lemon slices - for decoration.

Salt and spices - to taste (it is better to use dried mint, red pepper, allspice, freshly ground black pepper).

Step by step recipe:

1. Peel and finely chop the onion. Fry in olive oil until golden.
2. Rinse the lentils with cold running water, pour them into a saucepan with water and bring to a boil. Remove the foam formed on the surface of the water. When the water begins to boil, turn down the heat and cook without lid for 15 minutes. Salt a few minutes before full readiness.
3. Add the fried onions to the cooked lentils.
4. Pour oil in a heated pan, pour flour and add all the spices. Stir for 1 minute and remove from heat. Add fried meat to the pan with the lentils and onions.
5. Mince the contents of the pot with a blender.

Turkish soup is ready. Before serving, decorate the dish with a slice of lemon, dried bread crumbs and a scattering of spices.

Red lentil meatballs

This is a hearty alternative to meat products during Lent. Also, the dish will be appreciated by vegetarians.

For cooking you will need:

• red lentils - 1 cup;
• flour or breadcrumbs - for crumbling;
• vegetable oil - 100 ml;
• carrots - 1 pc;
• onion - 1/2 pc;
• salt and spices - to taste.

As spices it is better to choose fragrant and light provincial herbs, as well as dried garlic and allspice. If you are making lentil patties as a substitute for a meat dish - use a special seasoning mix for meat to get the closest flavor characteristics.

Step-by-step preparation:

1. Soak the lentils in cold water for 1 hour beforehand. Then drain the water and add clean water. Add salt and put on the fire. When the water boils, turn down the heat and cook without lid for 20 minutes. The seeds should be well boiled, so that the lentils have a uniform structure.
2. Boiled lentils pour into a colander and leave until completely cooled at room temperature.
3. At this time, prepare frying. Peel and finely chop onions, send them to a heated pan with oil. Carrot peel and grate on a fine grater, put into the pan. Roast until golden for 5 minutes.
4. Mix cooled lentils and roast, add spices, grind in a blender until homogeneous.
5. In the resulting mass add flour to obtain a sticky, dense consistency.
6. Form the resulting lentil mince into cakes and roll in flour or breadcrumbs.
7. Roast the lentil patties in a pan or bake in the oven until they are crispy.

The dish is ready. Before serving, garnish cutlets with greens and add your favorite sauce.

Tender red lentil cream soup

Creamy lentil cream soup is a tender, delicious and hearty complete dish with a creamy texture.

The number of ingredients is for 4 servings.

For the preparation you will need:

• red lentils - 1 cup;
• 10% cream - 150 gr;
• flour - 0,5 cup;
• olive oil - 3 tbsp;
• Salt and spices - to taste.

As spices it is better to choose fragrant light herbs like cumin, oregano, basil. You can also complement the soup with nutmeg, coriander, and allspice.

Step by step recipe:

1. Peel the onion, finely chop and fry in a heated frying pan with oil.
2. Lentils are washed with cold running water and poured into a pan with onions. Fill with water so that the seeds are completely covered with water. Cook for 25 minutes under a lid over low heat. Add spices and mix 5 minutes before it is ready.
3. Ready soup pour into a pan and leave for 5-10 minutes to cool slightly.
4. At this time, in a heated pan pour the butter and cream and sift the flour. Thoroughly stir until you get a thick homogeneous mass.
5. Shred the soup with a blender. Add creamy mousse and again mix everything thoroughly with a blender.

Tender creamy lentil soup is ready. Serve the dish immediately after preparation. The soup can be served garnished with greens and croutons.

Recipes with green lentils

Nourishing salad with lentils and beet tops

Healthy and hearty salad with bright greens will decorate the festive table and diversify regular meals.

The number of ingredients is calculated for 4 servings.

For cooking you will need:

• beet tops - 150 g;
• arugula - 50 gr;
• orange - 1/2 pc;
• Boiled beets - 100 g
• lentils - 250 g;
• fetaksa cheese - 100 gr;
• red onion - 1/2 pc;
• mustard - 1 tsp;
• honey - 1/2 tsp;
• olive oil - 2 tbsp;
• balsamic vinegar - 1 tsp;
• salt and spices - to taste.

Step-by-step recipe:

1. Soak the lentils in cold water for 2 hours beforehand, then boil them in salted water for 40 minutes.
2. Boil the beets, peel and cut into cubes.
3. Peel the onion, cut into half rings and rinse with cold clean water.
4. Cheese and peeled orange cut into large cubes.
5. Rinse the greens, dry on a towel and put them in a salad bowl.
6. Add the boiled lentils, chopped onions, beets and cheese to the salad bowl.
7. Prepare dressing. Mix mustard, honey, balsamic vinegar, olive oil and spices. We mix it.
8. Pour the dressing in a salad bowl, mix thoroughly. Put cubes of orange on top.

Spicy lentils with cheese

This is a hearty and easy-to-make second dish.

To prepare it you will need:

• green lentils - 1 cup;
• cherry tomatoes - 6 pcs;
• hard cheese - 50 gr;
• spicy sauces.

Salt and spices - to taste (bright spicy seasonings will do: curry, red pepper, allspice, hot blends).

Step-by-step preparation:

1. Boil lentils for 40 minutes over low heat. Add hot sauce and spices.
2. Halve the tomatoes.
3. Grate the cheese with a fine grater.
4. Put our beans on a plate, top with tomatoes and sprinkle with cheese.

Serve lentils with cheese as a side dish to meat or as a separate dish. Use fresh herbs, flax seeds or sesame seeds for decoration.